Pure Speed 1600
200 every 4th length drill choice. 300 as 25back/25Ez fist/25F. MS: 2 rounds all on 20" rest (600 total) of... (3x25 as 1/3 (4-6 strokes?) all out . 1x50 easy 2x25 as 2/3rds all out . 1x50 easy 1x25 all out 1x50 easy) 4x100 aerobic steady odds IM, evens 50polo/50 breast pull with hard flutter kick on 15" rest. Cool Down 100 wdPure Speed 2500
200 every 4th length drill choice. 300 as 25back/25Ez fist/25F. MS: 2 rounds (600 total) of... (3x25 as 1/3 (4-6 strokes?) all out on30- 35". 1x50 easy on 1'. 2x25 as 2/3rds all out on 30-35". 1x50 easy on 1'. 1x25 all out on 30-35". 1x50 easy on 1'.) 3x100 band + paddles aerobic steady on 3 red line rest. 2 rounds (600) of above with paddles. 4x100 aerobic steady odds IM, evens 50polo/50 breast pull with hard flutter kick on 3 red line rest. 100 wdPure Speed 5000
600 every 4th length drill choice- what works to get you going?
300 as 25back/25Ez fist/25F.
MS:
2 rounds (600 total) of...
(3x25 as 1/3 (4-6 strokes?) all out on 25".
1x50 easy on 50".
2x25 as 2/3rds all out on 25".
1x50 easy on 50".
1x25 all out on 25".
1x50 easy on 50".)
6x100 band + paddles on 1:30 desc 1-3.
2 rounds (600) of above but FIST drill for all sprinting sections.
6x100 odds IM on 1:30, evens 50polo/50 breast pull with hard flutter kick on ??3 red line rest.
2 rounds (600) of above with paddles.
After MS,
5x200 with paddles, odds free on 2:45 steady, evens every 4th 25 back on 2:50.
100 w/d.